Summer Shape up: WEEK 3

Sorry I was MIA yesterday! The pilot and I got a TON done around the casa (since we’ve only been home 2 weekends since he’s been back from the desert) but before I get into the re-cap, here’s WEEK 3 of the SUMMER SHAPE UP!

Week 3: Workout Plan Weights 3x per week, cardio 6 days each week (some days harder than others) 3 sets of 10-12 reps of each exercise. PUSH yourself- the last two reps of each set should be challenging! If you can do more than 12 reps of an exercise, increase the weight Remember, instead of the suggested cardio workouts you can always take an aerobics class instead You can switch the days around to correspond with your schedule but try not to lift weights two days in a row

Day 3: Cardio 30 minutes (or take an aerobics class) Stairmaster, elliptical or run

Warm up, Level 4

0:00-3:00

Level 5

3:00-5:00

Level 7

5:00-7:00

Level 9

7:00-7:30

Level 6

7:30-10:00

Repeat minutes 5-10 3 times

Cool down, Level 4

25:00-30:00

Day 4: Legs and Abs-Cardio, 5 minute warm up -Sumo squat and leg raise (use dumbbells instead of body bar if you would like)-Romanian deadlift (can hold dumbbells instead of barbell) -Plie Squat with calf raise: Begin by standing with feet wider than your hips and toes pointing out at 45 degree angle. With your hands either across your chest or in front of you, or holding a heavy dumbbell in both hands in front of you, begin to slowly lower down into a squat. While you are holding in your squat position begin to raise one foot at a time up onto your toes. Alternating sides and pausing at the top for a moment. -Cardio: Hills (treadmill or elliptical- start at level 5 and increase the resistance every 30 seconds for a total of 5 minutes) -Reverse lunge (add a knee lift before bringing the leg back and lunging) -Toe touch-Ball twist (3 sets of 15-20) -Cardio 20-30 minutes and stretch

Day 5: Cardio(or take an aerobics class) Treadmill- Warm up for 5 minutes and alternate walking for 1 minute and jogging for 1 minute with a 2.0% incline. If you are a runner, alternate your usual speed with 1.0mph faster for each minute. 20 minutes of intervals and cool down for 5 minutes. Stretch.

Make sure each meal and snack is a combo of smart carbs, lean protein and healthy fats!

****************Make this week your BEST ONE YET!!!! If you would like –not required at all- I’m going to ask all participants to send me their weight and body fat measurements next week as well as their weight and body fat percentage when you first began the program. I’ll keep a separate spreadsheet of this info for privacy reasons and to help me determine the winners. Of course there will be prizes

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Back to yesterday’s re-cap, I didn’t take pictures of all of the eats (slacker!) but here are some of the highlights:

Breakfast was half a Puke, I mean Pure bar:

And a juice made out of all these goodies:

(+ 1 beet)

I didn’t have a cup big enough to fit the juice, and couldn’t find my Nalgene, so I drank it out of my Cirque du Soleil popcorn holder. Classy

The pilot had eggs and whole wheat pancakes that I seasoned with cinnamon, vanilla extract, maple syrup and nutmeg:

We spent the entire day re-organizing and cleaning the casa, taking breaks every now and again so I could watch the Soup or read blogs and he would play Mario Kart on the Wii.

I also had a mini salad beast with mixed greens, olives, eggplant chunks, bell pepper, tomato and raw cheddar:

And drank coconut water from a freshly hacked Thai coconut in a monkey cup that totally belongs to me my niece left here

The pilot and I had Moe’s and Pita Pit for dinner, respectively, and ran a couple of errands.

We also bought a new table for the bedroom:

I feel like our room is the neglected room because we always buy things to decorate the downstairs and guest rooms. With the exception of some art, pictures, bed and nightstand, our bedroom is pretty bare. I think that little table adds a lot

This morning, I had to wake up extra early and give the pilot a ride to work, since his car was still there from Friday’s shenanigans.

I had some oat groats with 1/2 banana, 1/2 tbs AB and 1/2 a Christmas (aka Gingersnap) Larabar:

I’m off to do a yoga podcast, go to the gym and make some into training phone calls, then training my shape up group and teaching Zumba. See ya tonight, bloggies

One word: ZUMBA!!!!!!!!btw .the last wedding I went to had all my Zumba staff mmrbees and myself in attendance. WE HAD A BLAST on the dance floor. Just sayin’, cuz. Well written and I can fully commiserate!

Cute table and great eats! I’m about to do some research on your blog to figure out what GROATS are versus oatmeal:) Also, if you could email me info about the joinup on Friday i’d love to meet y’all for lunch! aerudolph@gmail.com

I’ve been like seriously sick for the last week and a half now, so I haven’t been doing the workouts for the most part. Any tips for getting back into it? I did a little this morning but I was so tired afterward and it triggered my coughing

hey bobbi- yes, i almost always teach at night (at either 5 or 6 every day) and usually i’ll have a smoothie or juice 3 hours beforehand. i can’t eat very much right before, or even when i teach two classes in between because it upsets my stomach so much. i’m still trying to figure out good teaching fuel because last week in between spin and zumba i had a carb boom and did not feel good at all!

I’m so stuck on those pancakes right now. How could you resist those? You are a stronger woman than I, haha. You’re such an awesome wifey. Puke bar killed me too! Hope your Monday is treating you well!

Loving the table in the bedroom. I agree that is the most neglected room of our casa too. I’ve spent a fortune decorating the living room and our master looks totally thrown together! I would steal that cup too btw….CUTE

Thanks for posting week 3…sounds great. Is there an exercise I can to to replace skullcrushers? I can go to the gym but I have to be in the family room with my 3 year old…only DB’s there, no barbells. Thanks! If not, I’ll just shuffle things around so I can go on a day he’s not with me.

I’m not seeing any changes yet in measurements but I’ve been working out fervently and eating clean for awhile now with no change. I’m just happy to have a new program to follow!

Love the table…and your wall color is great! We never seem to decorate much since the Navy has moved us 7 times in 8 years.

samantha- you can do the skull crushers with dumbbells instead of barbells. hang in there, the results will follow i totally know what you mean about decorating- i wonder if it’s worth it with how often we move!

Your pancakes look way too good not to eat?!?! How can you resist these while you watch your hubby devoure your yummy creations??

I think it is so great that you teach Zumba. I recently just finished a zumba class and loved it, I just could not stand the odd ball instructor. Too bad I don’t live in your town because I would definitely sign up for your class.

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About Me

Hi, gorgeous! I'm so glad you're here. Welcome to The Fitnessista, a lifestyle blog emphasizing quick workouts, healthy recipes and adventures as a military wife and mom. Though I am a certified personal trainer, group fitness instructor and weight loss specialist, the information posted here is not intended to substitute the advice of a medical professional. Please check out the About page for more info. Thank you for reading! <3

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